Why vitamin e is important. Vitamin e. Vitamin E for hair

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Introduction (or briefly about the benefits of vitamins)

From time immemorial, people have been trying to uncover the secret of eternal youth. These attempts do not stop today, because we all want to live long, while remaining beautiful and healthy. Unfortunately, a miraculous elixir has not yet been created that will help us fight old age, so each of us must take care of our health on our own.

And vitamins will help in this difficult task, which are essential nutrients that are not synthesized by the human body (an exception is nicotinic acid). Therefore, the body must receive vitamins from the outside, namely from food.

At the same time, it is important to understand that vitamins should be ingested in moderate doses, but regularly, since a deficiency of at least one of them can lead to serious disruptions in the functioning of human systems and organs.

The lack of vitamins leads to the following disorders in the body:

• increased physical and mental fatigue;
• weaknesses;
• irritability;
• sleep disorders (this can be both insomnia and drowsiness);
• deterioration of memory and attention;
• weakening of the immune system;
• difficulty in the formation of bones and teeth.

And this is not a complete list of problems that you may encounter if you do not include enough vitamins in your diet.

What vitamins are necessary for the full functioning of the body? We answer: A, D, E, C, K, P, H, F, N, B vitamins.

In this article, we will talk about the benefits of vitamins A, C, D, E, F and K, as well as what their deficiency can lead to. We will find out which foods contain certain substances, and in what dosages they should be consumed. After all, it is extremely important to “not overdo it” with the consumption of vitamins, since “a lot” is not always “useful”. Why? To answer this question, it is necessary to say a few words about the classification of vitamins, which are fat-soluble and water-soluble.

Fat-soluble vitamins are able to accumulate by the body itself, that is, they can be used later as needed. Fat-soluble vitamins include vitamins A, D, E, K, F. All other vitamins are water-soluble, they are not accumulated by the body, but are used immediately, after which they are washed out with urine.

Thus, there is a danger of poisoning (in other words, overdose) by repeatedly exceeding doses of exactly fat-soluble vitamins. But an excess of water-soluble vitamins does not pose significant harm to the body, unlike their deficiency, because a person needs water-soluble vitamins every day, the intake of which may be irregular (one of the main reasons for the deficiency of this class of vitamins is restrictive diets in general and mono-diets in in particular).

Conclusion! A nutritious and varied diet is a sure way to health and longevity. And vitamins in such nutrition are far from the last place.

Vitamin A (retinol)

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Fat-soluble vitamin A exists in two forms:

• ready-made vitamin A (or retinol), which enters the body with food of animal origin;
• provitamin A (or carotene), which is converted to vitamin A by the action of the enzyme carotenease (provitamin A is the plant form of vitamin A).
• Increasing the body's resistance to infections that affect the respiratory system.
• Preservation of youth and beauty of the skin.
• Promoting the growth, proper formation and strengthening of bones, hair and teeth.
• Prevention of the development of "night blindness": for example, there are photosensitive substances in the retina of the eye, which provide visual functions. One of the components of such substances is vitamin A, which is responsible for the adaptation of the eyes to the dark.
• Ensuring redox processes.
• Slowing down the aging process.
• Prevention of the development of cardiovascular diseases.
• Strengthening immunity.
• Protection against cancers (particularly breast, endometrial and prostate cancer).
• An increase in the content of the so-called "useful" cholesterol in the blood.
• Prevention of the development of atherosclerosis.
• Increasing resistance to cancer.

Benefits of Vitamin A

The main symptom of vitamin A deficiency is night blindness. To detect this disorder, it is enough to go from a bright room into a dark one and observe the reaction of the eyes.

So, when adapting the eyes to the dark for a few seconds, there is no reason to worry about a vitamin A deficiency. If the eyes "get used" to the dark for about 7 - 8 seconds, then you should think about including foods rich in carotene and retinol in your diet.

If the eyes do not adapt to the dark for more than 10 - 20 seconds, then the help of a specialist is needed.

But! You should be afraid not only of a lack of vitamin A, but also of its overabundance. So, more than 100,000 IU of vitamin A per day in adults and 18,500 IU in children can provoke a toxic effect.

Vitamin A deficiency

Children:

• up to a year - 2000 ME;
• 1 - 3 years - 3300 ME;
• 4 - 6 years - 3500 ME;
• 7 - 10 years - 5000 ME.

Women:

• pregnant women - 6000 ME;
• lactating - 8250 IU;
• the average norm in general is 5000 IU.

Men – 5000 ME.

What foods contain vitamin A?

The main sources of carotene (per 100 g):

• carrots (variety "carotel") - 15,000 IU;
• parsley - 13,000 IU;
• sorrel and mountain ash - 10,000 IU;
• fresh green peas - 200 IU;
• spinach - 10,000 IU;
• peas - 800 IU;
• lettuce leaves - 3200 IU;
• pumpkin (pumpkin seeds in particular) - 1600 IU;
• tomato - 850 IU;
• peach - 750 IU;
• apricot - 700 IU;
• white cabbage - 630 IU;
• green beans - 450 IU;
• blue plum - 370 IU;
• blackberries - 300 IU.

In addition, provitamin A is found in such products of plant origin:

• Red pepper;
• potato;
• green onions;
• rose hip;
• sea ​​​​buckthorn;
• prunes;
• lentils;
• apples;
• gourds;
• nettle;
• peppermint.

The undoubted leader in the content of carotene is carrots. Here are some interesting facts about this tasty and healthy vegetable.

Fact 1. According to studies, people who regularly consume carrots have a 35 to 40 percent reduced risk of developing macular degeneration.

Fact 2. Eating carrots reduces the risk of developing breast cancer, as well as lung and colon cancer (and all thanks to special substances - falkarinol and falkariniol, which have anti-cancer effects).

Fact 3. Not many people know that carrots are a natural antiseptic that can prevent the spread of infections, for which it is enough to attach boiled or raw carrots to cuts or wounds.

Fact 4. The water-soluble fiber found in carrots helps lower cholesterol, bile, and liver fat, cleansing the intestines and speeding up the process of removing toxins.

Fact 5. The minerals that make up carrots strengthen tooth enamel, protecting it from damage.

Fact 6. Research conducted at Harvard University found that people who eat more than six carrots a week are less likely to have strokes than those who eat only one or two carrots a month.

The main sources of retinol (per 100 g of product):

• herring - 110 IU;
• beef liver - 15,000 IU;
• pork liver - 5000 IU;
• veal liver - 4000 IU;
• unsalted butter - 2000 IU;
• sour cream - 700 IU;
• low-fat cottage cheese - 130 IU;
• fatty cottage cheese - 800 IU;
• milk - 90 IU.

Also natural sources of retinol are fish liver oil, egg yolk, caviar, cheese and margarine.

Finally, here is the golden rule for taking vitamin A: the vitamin activity of carotene is three times less compared to retinol, therefore, the consumption of plant products should be three times higher than the intake of food prepared from animal products.

Vitamin C (ascorbic acid)

Vitamin C (its second name is ascorbic acid) is considered to be the greatest gift of nature. Why? The fact is that the ascorbic acid molecule easily overcomes many obstacles, taking an active part in all vital processes of the human body.

Interesting fact! Back in 1747, medical student James Lind, studying at the University of Edinburgh, found that citrus fruits help cure scurvy, a painful disease that claimed the lives of a large number of sailors at that time. Only two centuries later (to be precise, in 1932) the secret of citrus fruits was discovered. It turned out that the substance that cures scurvy is ascorbic acid, 10 mg of which per day is enough to prevent scurvy. Such a dose of ascorbic acid is contained in two small apples, one boiled potato or 250 g of fresh grapes.

But! Since ascorbic acid is a water-soluble vitamin that is quickly excreted from the body, doctors say that a daily dose of 10 mg is not enough to ensure the normal functioning of the body.

Benefits of Vitamin C

The main function of vitamin C is to maintain an optimal level of collagen, as well as protein - substances necessary for the full formation of connective tissues not only in the skin, but also in ligaments and bones.

In addition, vitamin C ensures the flow of metabolic and redox processes in the body, strengthens blood vessels, accelerates the healing process, protects the body from various infections and blocks toxic substances present in the blood.

Finally, ascorbic acid is a faithful companion of a slim figure, since this substance promotes reactions that convert fats into an absorbable form.

Vitamin C deficiency

There are two main signs of a lack of ascorbic acid in the body:

• coarse red lines appear on the lower part of the tongue;
• red spots appear on the skin of the shoulders (sometimes there are groups of small red specks or scales).

In addition, the following signs indicate a vitamin C deficiency:

• bleeding gums;
• fast fatiguability;
• predisposition to colds;
• sleep disturbance;
• hair loss.

But an overdose of this vitamin (provided it is obtained from plant products) is extremely rare. Thus, such side effects as a decrease in capillary permeability, blurred vision or atrophy of the adrenal glands can develop only with prolonged use of more than 100 mg of ascorbic acid per day.

Daily intake of vitamin C

Children:

• 1 - 3 years - 20 - 35 mg;
• 4 - 6 years - up to 50 mg;
• 7 - 10 years - 55 - 70 mg.

Women:

• pregnant women - 300 - 400 mg;
• lactating - 500 - 600 mg;
• the average norm in general is 200 mg.

Men - 200 - 500 mg.

Important! Patients with bone fractures, as well as those suffering from heart disease, tuberculosis and rheumatism, it is recommended to increase the dose to 2000 mg per day.

What foods contain vitamin C?

The leader in the content of vitamin C is rose hips, in the fruits of which there are 550 mg of ascorbic acid per 100 g of fruits (while in dried rose hips the amount of this vitamin can reach 1100 mg).

Second place is occupied by parsley, which contains about 130 - 190 mg of vitamin C.

In addition, ascorbic acid is found in such products:

• sea ​​buckthorn berries - 250 - 600 mg;
• strawberries - 50 - 230 mg;
• blackcurrant - 150 - 260 mg;
• citrus fruits - from 15 to 50 mg (most of all vitamin C is found in lemons - about 40 - 70 mg);
• horseradish - 100 - 140 mg;
• strawberries - 60 mg;
• fresh pineapple - 25 mg;
• banana - 25 mg;
• fresh cherries - up to 8 - 10 mg;
• broccoli and Brussels sprouts (pink) - 90 - 120 mg;
• white cabbage fresh and sauerkraut - 70 mg (such a content of vitamin C in fresh cauliflower);
• green young onions - 25 mg;
• raspberries - 25 mg;
• mango - 40 mg;
• green pepper - 100 mg;
• radish - 135 mg;
• spinach boiled and fresh - 30 - 60 mg.

The given norms are indicated based on 100 g of the product.

This vitamin is also found in products of animal origin, namely in chicken, beef, calf liver and kidneys.

Important! During heat treatment, vitamin C is easily destroyed, so it is practically absent in boiled foods. The content of ascorbic acid is significantly reduced during long-term storage, salting, marinating and freezing products. So, greens stored in the refrigerator lose up to 10 percent of vitamin C after a day. An exception to the rule is sauerkraut, which retains the original content of this vitamin.

Interesting fact! The loss of ascorbic acid largely depends on the type of cooking: for example, about 70 percent of vitamin C is destroyed in water, while only 8-12 percent is destroyed in steam. In general, it is recommended to store ascorbic acid (namely, products containing it) in an acidic environment.

Vitamin D

Fat-soluble vitamin D, represented by two forms - D2 and D3, is known to many as an effective tool that prevents the development of rickets and helps to cure this serious disease, which mainly affects children.

A distinctive feature of this vitamin is that it can enter the body not only with food, but also be synthesized due to the action of sunlight. The sun is the main source of this vitamin (for this reason, biochemists consider vitamin D a hormone).

Important! With regular sunbathing, the skin receives a sufficient amount of vitamin D, although certain conditions are necessary for its production, including:

• Times of Day: so, in the morning (immediately after sunrise), as well as in the evening (during sunset), vitamin D is produced as actively as possible;
• color of the skin: in fair skin, this vitamin is produced in greater quantities than in dark-skinned and black people;
• age: in the process of aging, the skin synthesizes vitamin D less and less;
• air condition: for example, dust, emissions from industrial enterprises, gas pollution interfere with the normal intake of sunlight, which leads to an increased risk of developing rickets in children.

Important! It should be remembered that "sunbathing" should be taken in moderation, while it is important to saturate the body with certain minerals and vitamins that help neutralize the carcinogenic effects of sunlight.

Interesting fact! In addition to the sun, the formation of this beneficial vitamin is promoted by massage, contrasting water and air baths, which provide the so-called “internal massage” of the capillaries, which enhances the movement of fluids in the body, promotes cell renewal and normalizes the hormonal work of the endocrine glands.

Benefits of Vitamin D

The main task of vitamin D - help the body absorb calcium, which will ensure the proper formation of bones and teeth. In turn, a decrease in the level of calcium directly in the blood can provoke a violation of muscle contractions (up to cardiac arrest).

But the benefits of vitamin D do not end there, because it is involved in the regulation of cell reproduction, strengthens muscles, normalizes metabolic processes, stimulates the synthesis of a number of hormones, strengthens the immune system and increases the body's resistance to various skin and cardiovascular diseases.

Interesting fact! In regions where there is a small amount of vitamin D in the diet, diseases such as diabetes mellitus, atherosclerosis and arthritis are much more often diagnosed, while young people are more susceptible to them.

Daily intake of vitamin D

A person's need for this vitamin depends on age, physical activity, general physiological state and other factors. Below is the average daily dose of vitamin D for different categories of people.

Children:

• up to a year - 400 - 1400 IU (depending on body weight);

• 5 - 14 years - 500 IU.

Youth: 14 - 21 years - 300 - 600 IU.

Women: pregnant and lactating - 700 IU.

Men: 600 IU.

Older people: 400 IU.

In general, an adult can be content with getting a minimal amount of vitamin D.

Important! If you are in the sun for at least 15 to 25 minutes a day, the amount of vitamin D obtained from food can be reduced by up to half.

Important! Vitamin D should be taken with extreme caution, since both its overdose and deficiency provoke softening of the bones. Today, hypervitaminosis D is extremely rare, and it is provoked, first of all, by too long use of this vitamin in large dosages.

What foods contain the vitamin D?

The main dietary sources of this vitamin are:

• egg yolk - 25 IU;
• meat - 9 IU;
• milk - up to 4 IU;
• butter - up to 35 IU.

Vitamin D is found in seafood, cod liver, halibut, herring, mackerel, tuna, sour cream, animal liver.

Vitamin E (tocopherol)

Vitamin E got its second name - tocopherol - from the Greek words "tokos" (or "birth") and "ferro" (which means "to carry"). Indeed, it has been proven that tocopherols have a beneficial effect on the functioning of the gonads.

Interesting fact! In the 1930s and 1940s, there were many misconceptions about this vitamin. So, it was mistakenly believed that tocopherol negates the effect of vitamins C and D. But studies have debunked this myth, establishing that vitamin E should be taken with caution only by people suffering from high blood pressure and rheumatic heart disease.

Benefits of Vitamin E

• Neutralization of free radicals that destroy body cells.
• Protection of cell membranes from damage.
• Prevention of the development of cancer.
• Strengthening blood vessels.
• Acceleration of wound healing.
• Skin protection from ultraviolet radiation.
• Improving the transport of oxygen to tissues.
• Preventing the formation of blood clots in the vessels.
• Improving the composition of hair and nails (vitamin E in its pure form and as an additional ingredient is used in the manufacture of many cosmetics).
• Prevention of vascular atherosclerosis, while it is important to understand that vitamin E is able to “slow down” the development of this disease, but not get rid of it.
• Ensuring the normal functioning of the muscular system.

Important! Vitamin E does not show its effect immediately: for example, with thrombosis, inflammation of the kidneys, as well as an acute attack of rheumatism and coronary insufficiency, tocopherol begins to act after 5-10 days, while the improvement in well-being will become noticeable only after 4-6 weeks.

Interesting fact! According to studies, people who suffer from heart disease and take vitamin E for 20 to 30 years have completely cured their hearts in 86 percent by the age of 80. The age group aged 60-70 years improved not only the work of the heart, but also overall well-being by 80 percent.

Vitamin E deficiency

Vitamin E, which is called the "vitamin of reproduction", is responsible for the normal activity of the sexual sphere, therefore, with its deficiency in men, there is a decrease in sperm production, and in women, menstrual irregularities and a decrease in libido.

Separately, I would like to say about overdoses of vitamin E, which, although extremely rare, can provoke indigestion, weakened immunity, and even bleeding.

Important! With hypervitaminosis E (recall that this vitamin is able to accumulate in the body), nausea, flatulence, diarrhea and an increase in blood pressure are observed.

Children:

• up to a year - 3 - 4 mg;
• 1 - 3 years - 6 mg;
• 4 - 6 years - 7 mg;
• 7 - 10 years - 11 mg.

Women:

• pregnant women - 15 mg;
• lactating - 19 mg;
• the average norm in general is 8 - 10 mg.

Men - 10 - 15 mg.

Important! An increased need for tocopherol is observed in smokers and people experiencing intense physical activity. In addition, women should increase their intake of vitamin E during perimenopause, with a threat of miscarriage, and also with multiple pregnancies.

What foods contain vitamin E?

Unlike other vital substances, tocopherol is very common in foods.

Mostly vitamin E is found in products of plant origin, vegetable oils are especially rich in this vitamin: for example, 100 g of unrefined sunflower oil contains 63 mg of tocopherol, that is, when using one tablespoon of this product, we can replenish the daily intake of vitamin E.

But the record holder for the content of tocopherol is wheat germ oil, 100 g of which contains 160 mg of vitamin E.

A lot of vitamin E is present in nuts, as well as seeds: only 2-3 nuts contain half of its daily intake, while 100 g of sunflower seeds contain one and a half daily intake of vitamin E (when consuming 100 g of pumpkin seeds, one daily intake of tocopherols can be replenished) .

Vitamin E is found in sufficient quantities in the following vegetables and fruits:

• cabbage;
• tomatoes;
• celery root;
• pumpkin;
• greens;
• Bell pepper;
• peas;
• carrot;
• corn;
• raspberry;
• blueberry;
• various dried fruits;
• black currant;
• wild rose (fresh);
• plum;
• sesame;
• barley;
• oats;
• legumes.

You can get this vitamin from animal products, including:

• black caviar;
• eggs;
• fresh milk (fat content 2.5 percent);
• butter;
• fish (herring, perch, trout, salmon, eel);
• shrimps;
• rabbit and turkey meat;
• beef.

In addition, vitamin E is found in white and rye bread.

Important! Vitamin E is quite stable, therefore it is not destroyed during the heating process, while retaining all its useful properties. However, prolonged frying of foods with vitamin E and reheating them significantly reduces the amount of tocopherols.

Vitamin F

Fat-soluble vitamin F includes a complex of polyunsaturated fatty acids that enter the body not only with food, but also through the skin, namely when using ointments or cosmetics.

Important! Vitamin F is destroyed when exposed to heat, light, and oxygen, while its beneficial properties are lost, giving way to toxins and free radicals.

Benefits of Vitamin F

• Ensuring the absorption of fats.
• Normalization of fat metabolism directly in the skin.
• Removal of cholesterol.
• Improving the process of sperm maturation, which has a positive effect on reproductive function.
• Strengthening the musculoskeletal system.
• Improving the appearance of hair, as well as skin (no wonder this vitamin is often called the "health vitamin" and is used in the manufacture of cosmetics).
• Strengthening immunity.
• Acceleration of healing.
• Relief of allergies.
• Removal of inflammation and swelling.
• Elimination of pain syndrome.
• Normalization of blood pressure.

Important! Vitamin F protects cells from damage by harmful substances, thereby preventing their destruction and stopping the degeneration into tumor cells.

Vitamin F deficiency

A lack of vitamin F leads to premature skin aging, inflammation, allergies, not to mention metabolic disorders, which negatively affects the functioning of the body as a whole.

Deficiency of this vitamin in children is manifested by stunting and poor weight gain, not to mention frequent infectious diseases.

In adults, a prolonged lack of vitamin F significantly increases the risk of heart attacks and strokes.

If we talk about hypervitaminosis of vitamin F, then this violation is extremely rare, moreover, this vitamin is absolutely safe for humans, since it does not have a toxic effect. In some cases, excessive use of vitamin F provokes the development of an allergic reaction, heartburn and stomach pain.

Daily intake of vitamin F

The optimal daily intake of vitamin F has not yet been established. With a complete and balanced diet, additional intake of vitamin F is not necessary.

BUT! There is a category of people who are shown an increased dose of vitamin F. These are people with high cholesterol and overweight, vascular atherosclerosis and diabetes, skin and autoimmune diseases. In addition, the daily intake of vitamin F increases with intensive sports.

What foods contain vitamin F?

The main source of vitamin F is vegetable oil, which can be flaxseed, soybean, sunflower, corn, olive, walnut, etc.

Polyunsaturated fatty acids are also found in the following foods:

• herring;
• salmon;
• nuts;
• mackerel;
• fish fat;
• seeds;
• avocado;
• dried fruits;
• black currant;
• germinated grains of wheat;
• cereals;
• soybeans and legumes.

Important! Vitamin F is extremely unstable to elevated temperatures, and therefore is present only in cold-pressed vegetable oil. Moreover, it reduces the concentration of this vitamin in oil and exposure to direct sunlight. For this reason, it is recommended to store the oil in a dark hermetically sealed container (necessarily in a dark and cool place). Keep in mind that vitamin F is destroyed by heating, so fried foods cooked in vegetable oil do not contain vitamin F.

Vitamin K

This vitamin got its name from the first letter of the name of the American hematologist Quick who discovered it.

I must say that the main forms of this vitamin are:

• vitamin K1, which is synthesized by plants;
• vitamin K2, produced by microorganisms directly in the large intestine (under the condition of normal functioning of the liver and bile).

Important! Healthy people do not experience a lack of this vitamin, since the body produces it on its own in the required amount.

Benefits of Vitamin K

Vitamin K has not been practically studied for quite a long time, since scientists mistakenly believed that this vitamin performs only one function in the body, which is to normalize the blood coagulation process.

But today, biochemists have identified many other beneficial properties of vitamin K, including:

• normalization of metabolism;
• improvement of the gastrointestinal tract;
• reduction of pain syndrome;
• acceleration of wound healing.

Important! The main cause of vitamin K deficiency in adults is liver disease, and this vitamin is non-toxic even in fairly large amounts.

Important! The concentration of vitamin K in the body can decrease under the influence of alcohol and carbonated drinks, as well as when consuming very large doses of tocopherol (or vitamin E).

Daily dose of vitamin K

The daily dose of vitamin K for adults has not yet been precisely established, so we will give indicative figures, which are about 60 - 140 mcg.

It is customary to consider the amount of vitamin K as the daily norm, obtained at the rate of 1 μg of vitamin per 1 kg of body weight. So, with a weight of 65 kg, a person should consume 65 micrograms of vitamin K per day. At the same time, the usual diet of an average person includes 300 - 400 micrograms of this vitamin per day. For this reason, vitamin K deficiency is an extremely rare phenomenon (the exceptions are cases when the diet is very sharply limited or the drugs used adversely affect the absorption of vitamin K).

What foods contain vitamin K?

This vitamin is found in all green-colored plants, vegetables and fruits.

These include:

• nettle;
• Linden;
• lettuce leaves;
• green tomatoes;
• cabbage of all kinds;
• cucumber;
• avocado;
• kiwi;
• spinach;
• banana.

In addition, a large amount of vitamin K is found in pork liver, eggs, olive oil, milk, soy, walnuts and fish oil.

How to keep vitamins in foods?

We talked about the benefits of vitamins and products that make up for their deficiency. Now let's move on to the issue of preserving the maximum amount of useful substances in products. And for this, it is enough to follow a few simple rules below.

1. Fatty products, as well as vegetable oils, quickly oxidize under the influence of light and oxygen, so it is recommended to store them in hermetically sealed containers in cool and dark places.

2. Meat and fish contain a large amount of not only vitamins, but also minerals, for the preservation of which one should strictly adhere to the established terms of heat treatment. So, no more than half an hour is allotted for frying meat, 1 - 1.5 hours for stewing, while 1.5 hours for baking. The fish is fried for no longer than 20 minutes, stewed and baked for half an hour.

3. It is also important to choose the right method of heat treatment, the most sparing of which is considered to be steam cooking. Next comes stewing, then baking, and finally frying.

Interesting fact! The greatest loss of vitamins occurs when boiling meat or fish.

4. The vitamin value of animal products is significantly reduced in the process of re-freezing. At the same time, it is important to properly defrost frozen foods: for example, defrosting should be done at room temperature or in cold water.

5. To avoid oxidation of vitamins, when cooking, do not use metal utensils or enameled containers with cracks and chips.

6. Vitamin C, present in vegetables, herbs and fruits, begins to “break down” almost immediately after they are harvested, while the amount of this vitamin decreases significantly during storage and cooking. For maximum preservation of ascorbic acid, it is recommended to store cut greens in the refrigerator, since at room temperature vitamin C loses up to 80 percent of its properties in two days. Therefore, it is desirable to consume vegetables and fruits immediately, and fresh. Store food in a dark and cool place.

7. Vegetables should be washed well before peeling, and in a whole (that is, uncut) form.

8. It is important to remember that vitamins, like minerals, are most concentrated right under the peel, as well as in the leaves of vegetables, fruits and plants in general. For this reason, it is recommended to clean the products in such a way that the cut layer of the peel is as thin as possible.

The exception is legumes, which must be soaked in cold water for 1-2 hours before cooking, which will soften the coarse-fibered tissue of the product, and, therefore, shorten the cooking process (as a result, more vitamins will remain in the dish).

10. Vegetable salads should be chopped and seasoned right before use, which will help preserve both the taste and nutritional qualities of the product. At the same time, lettuce leaves and greens are best chopped with your hands, and not cut with a knife, since contact with metal contributes to the loss of vitamins.

Important! For cleaning and cutting vegetables and fruits, it is better to use a stainless steel knife, which will reduce the loss of vitamins.

11. In the process of cooking vegetables, including the preparation of first courses, it is recommended to lower them into boiling water, in which the enzyme that promotes the destruction of ascorbic acid is quickly inactivated.

12. If you need to heat up a dish, then it is better to do it in portions, and not to heat, for example, the whole soup or borsch at once, because repeated heating of food reduces its vitamin value many times over.

Many women in our time are interested in the properties of vitamin E. Why did he gain such popularity? What do they say about this vitamin? What is vitamin E for?

Importance and use of vitamin E

Experts prescribe this vitamin for:

• skin and hair restoration,
• strengthening the immune system,
• prevention of heart disease,
• protection against certain forms of cancer and chronic diseases,
• preventing or slowing down the development of cataracts,
• protection from contaminants.

Vitamin E protects body cells from aging and death, as it is an antioxidant. This means that vitamin E protects against cancer. Immunity weakens with a deficiency of vitamin E, the cells of the body become very susceptible to the effects of toxic substances.

Vitamin E improves the transport of oxygen to tissues, protects red blood cells, and prevents blood clots in the vessels. It turns out that the use of vitamin E acts as a prevention of the development of atherosclerosis.

Reproductive vitamin - this is how it is commonly called, because it has a positive effect on the human reproductive system. In women with a lack of vitamin E, menstrual irregularities and libido may appear (sex drive will decrease), and in men, sperm production decreases.

In cosmetology, vitamin E is famous for being a good helper for skin and mucous membrane problems. It prevents the appearance of dry skin, helps restore healthy hair and nails, and also has a rejuvenating effect.

From a lack of vitamin E, a person may feel weakness and apathy. The skin loses its elasticity and acquires terrible age spots.

How much vitamin E should I take

• Infants are 3-4 IU (international unit), this amount they usually receive with mother's milk. That is, they do not need anything else.
• Preschool children should receive 6-7 IU of vitamin E per day.
• Schoolchildren - 7-8 IU.
• Men - 10 IU.
• Women - 8 IU.
• But how much vitamin E do pregnant and lactating women need? As it turned out, most of all - 10-15 IU.

Greetings, my wonderful readers. I have been preparing this material for a long time. Thought it would be easy. Well, what can I write - a very useful vitamin, about which everything has already been said for a long time. But it so happened that I recently bought a book Transcend, which describes the latest research in medicine. I discovered a lot of new things for myself, something even shocked me. Vitamin E was especially striking. I will tell you about it today.

By the way, I highly recommend this book to anyone who wants to “pump” their health. It gives specific recommendations - which vitamin supplements are best taken and at what age. No advertising - only research, conclusions and what to do.

Numerous studies confirm the positive use of this element on our body. For example, one of the largest was a study that lasted for 9 years. 11,000 elderly people aged 67 to 105 participated. The result was a shocking discovery. It turns out that with the joint intake of vitamins E + C, overall mortality is reduced by 34%. The incidence of coronary heart disease also decreased by 47% ( 1 ).

Vitamin E is 8 similar, but at the same time different compounds. They are divided into 2 classes of components: tocopherols and tocotrienols. Each class has 4 different compounds, for a total of 8.

A good diet or supplement contains all 8 compounds. But we will focus on only two of them: alpha-tocopherol and gamma-tocopherol. The other six compounds are beta-tocopherol, delta-tocopherol, alpha-tocotrienol, beta-tocotrienol, gamma-tocotrienol, and delta-tocotrienol.

The figure shows the structure of alpha and gamma tocopherol molecules. I think you noticed that the only real difference is in the "head" (on the left side). It protects against free radicals and oxidation. The structural difference between the molecules is small. But it determines how substances behave in the body.

Antioxidant activity of D-Alpha-tocopherol - 100, and D-gamma tocopherol - 130

Pharmaceutical companies pay more attention to the extraction of alpha-tocopherol. The reason for its popularity is that it is more easily isolated and synthesized compared to other constituents. Therefore, almost all pharmacy supplements called "vitamin E" contain only alpha tocopherol acetate.

How does it work

Vitamin E is still the main antioxidant that protects our body from the effects of free radicals. So, free radicals are "cell renegades". They cause serious damage by changing the biochemical structure of cells. These "pests" can even damage DNA.

Scientists believe that due to the molecular chaos created by free radicals, various diseases develop. Many researchers are convinced that the cumulative effect of free radicals is a hallmark of human aging.

Think back to elementary chemistry: molecules are made up of atoms. Every atom is made up of a nucleus at the center and electrons that travel around it. The main thing here is that the electrons are in pairs. Free radicals are missing one electron in their outer shell.

The molecule does not like to be in this state. As a result, she frantically searches for a way to bring herself to a stable state. Unable to withstand such a situation, a free radical steals an electron from its own kind. As a result, a chain reaction starts. One free radical steals an electron from another molecule, turning it into a free radical. And he again steals from the other, and so on.

When a free radical damages DNA, the genetic mutation is passed on to other cells. Sadly, this situation provokes the appearance of cancerous tumors. Imagine what would happen if free radicals formed freely. They would accumulate, accumulate, and then they would simply kill us.

But here, under the pleas of good molecules, “superheroes” appear 🙂 These are antioxidants. They donate their electrons so that free radicals don't steal them from molecules that perform important functions.

What does the body need

Vitamin E is a fat-soluble element that acts as an antioxidant. He is the protector of our cells from the effects of carcinogens and toxins. Found in many foods, including some oils, nuts, poultry, eggs, and fruits. Also available as a supplement in the form of supplements.

And this element is also a vitamin of "reproduction". By the way, this corresponds to its second name "tocopherol". Translated from Greek, toсos means “offspring”, phero means “to give birth”. Therefore, "tocopherol" literally translates as "bearing offspring." It is important during pregnancy for the full development of the fetus and the prevention of miscarriage. It is also prescribed for conception.

In addition, this element is used for:

• prevention of thrombophlebitis;
• prevention of angina pectoris;
• prevention of arteriosclerosis;
• lowering the level of total cholesterol;
• maintaining blood levels;
• improve blood circulation in the limbs;
• stroke prevention;
• strengthening immunity;
• well-coordinated work of the muscular system;
• protection of the thymus, hypothalamus and adrenal cortex from destruction;
• reducing the symptoms of menopause (prescribed and with a delay in menstruation);
• fight against inflammatory processes;
• prevent the development of cataracts.

And it is very important for the skin. Therefore, vitamin E for the face is often prescribed. Tocopherol is also actively used.

What does it contain

The best way to get vitamin E is to eat foods high in this element. Such sources are a balanced combination of the necessary components. They provide complete protection against free radicals.

Whole grains, nuts, dark green vegetables, and some fruits are good sources of this element. Rich in tocopherol and vegetable oils. However, refined oils contain 2/3 less vitamin E than cold-pressed products.

The table below presents to your attention products containing tocopherol in large quantities. The data are given at a consumption rate of 15 mg (the indicator is taken as 100%).

Tocopherol contained in food products is resistant to acids and alkalis. It practically does not collapse at a temperature of 170-200 degrees. With such methods of heat treatment at home as cooking, preservation, sterilization, the content of vitamin E almost does not change.

However (paradoxically) when frying in a pan, most of the tocopherol is lost. Ultraviolet rays are also detrimental to this vitamin - the lion's share of the element is destroyed.

Deficiency symptoms

Serious tocopherol deficiency is rare. However, the possibility of its occurrence should not be ruled out. A serious shortage of this element is manifested as follows:

• Decreased sexual activity. The production of hormones decreases, resulting in dysfunction of the uterus. This often leads to infertility.
• Premature newborns (weighing less than 3.5 kg). For children, the deficiency is extremely dangerous - they have not formed the process of assimilation of fats. In such babies, tocopherol deficiency manifests itself in damage to the retina or infectious diseases.
• Dystrophy of the heart muscle with premature death of red blood cells.
• Softening of the brain (the cerebellum suffers the most).
• "Goosebumps" on the skin, numbness of the limbs, impaired coordination of movement. In addition, against the background of these symptoms, muscular dystrophy can occur.
• The appearance of age spots on the skin.
• Damage to liver cells.
• Nervousness, depression, insomnia and other signs of a neurological disorder.

Benefits of drinking

By consuming foods rich in this vitamin, you will get great benefits for your health. Let me tell you about the main ones:

• Cholesterol balance. Cholesterol is a substance produced in the liver. When its level is in balance, the body is healthy. When oxidized, cholesterol becomes dangerous. Studies have shown that vitamin E serves as a protective antioxidant that combats this factor ( 1 ).
• Skin youth. Vitamin E helps to strengthen the walls of capillaries, and also accelerates their regeneration. The skin becomes more hydrated and firm. Studies have shown that tocopherol helps reduce inflammation on the body and on the skin. And for the face, it is incredibly useful. Tocopherol contributes to the maintenance of healthy and youthful skin ( 2 ). Also, taking vitamins E + C together can be helpful in reducing the signs of acne and eczema.
• Hormone balance. This element plays an important role in the balance of the endocrine and nervous systems ( 3 ). Hormonal imbalance symptoms can include PMS, overweight, allergies, urinary tract infections, skin changes. They also include anxiety and fatigue. By keeping your hormones in balance, it will be easier for you to maintain a healthy weight and a regular menstrual cycle. Taking tocopherol 2-3 days before and 2-3 days after your period can reduce PMS symptoms. Pain and duration of bleeding are minimized. And, of course, you will feel more energetic 🙂

• Improves eyesight. Vitamin E may help reduce the risk of age-related macular degeneration, which is a common cause of blindness. Keep in mind that E must be taken in conjunction with other elements to be effective. You need to absorb it with vitamin C, and zinc. In addition, taking high doses of vitamin E and vitamin A has been found to be very beneficial. This duo speeds up regeneration and improves vision in people who have undergone laser eye surgery.
• Helps people with Alzheimer's disease. Tocopherol slows the deterioration of memory loss and functional impairment in people with moderate Alzheimer's disease. Taking E + C in tandem can reduce the risk of developing some forms of dementia ( 4 ).

Daily rate

Daily intake is measured in milligrams (mg) and international units (IU). How much to take depends on age. In Russia, various dosages are officially recognized depending on gender and age:

For kids:

For adults:

Tocopherol obtained from food is absorbed only by 20% - 50%. And even then, if the products did not lie on the shelves of the store for a long time. This is especially true for fruits and vegetables.

An additional amount of tocopherol is needed for:

• hypovitaminosis;
• muscular dystrophy;
• selenium deficiency;
• excessive stress;
• taking contraceptive and hormonal drugs;
• recovery of the body after surgery;
• the presence in the diet of a large amount of food rich;
• epilepsy;
• scleroderma and malnutrition (in pediatrics);
• violation of the menstrual cycle;
• diseases of the tendon-ligament apparatus.

Also, people who are regularly exposed to hazardous toxic substances need additional vitamin E intake.

Instructions for use

If the body is not getting enough vitamin E from food, supplements that you can buy at the pharmacy can be of help. They produce liquid tocopherol (in ampoules or bottles), in capsules or tablets. The price of the drug depends on the form of its release, dosage and other factors.

But as I wrote above, in most cases it's all alpha-tocopherol. Therefore, when buying supplements, make sure that alpha and gamma tocopherols are indicated in the ingredients. Or else they write all forms of tocopherols are present ».

I confess that so far I have not been able to find such vitamin complexes in our pharmacies. Could only find iherb. And even there it was not easy to choose a good option. I bought these vitamins: iherb.com

The bank indicates how to take and the composition is detailed. It contains a full complex of tocopherols. A plus .

Side effects

Knowing what vitamin E is good for can greatly alleviate your condition and speed up the healing process. But it's important to stick to the rules. In most cases, side effects are not experienced at the recommended dose. However, when 10-20 daily doses are taken for a long time, an overdose occurs. At risk are those with diabetes, those who suffer from heart disease, and are also deficient in potassium.

Interaction with other drugs

Additional intake of tocopherol can slow down blood clotting. Therefore, by using medications that also slow clotting, you may increase your chances of bleeding. These medications include aspirin, clopidogrel, ibuprofen, and warfarin.

Vitamin E is closely related to selenium. Their intake into the body should be directly proportional. Otherwise, there will be a shortage of the first or second element. In addition, selenium is useful for tocopherol - it "heals" its damaged molecules.

Deficiency of this vitamin often leads to poor absorption of zinc and magnesium. In addition, drugs that are used to lower cholesterol levels can interact with vitamin E.

Additional consumption of tocopherol reduces the body's need for insulin. However, it is important for diabetics to control their glucose levels and take E only under medical supervision.

Write, did you like today's article? Share the link to it with your friends on social networks. And don't forget to - there's a series of articles to come introducing other valuable elements. And for today, that's all for now.

Content

One of the most important elements for the human body, Vitamin E performs many functions and, above all, protects the cell wall from chemical and mechanical destruction. In order to prevent a deficiency of a useful vitamin in the body, you should drink it additionally, following the instructions. Before giving preparations containing this element, it is necessary to consult a doctor in order to understand why vitamin E is needed.

What is vitamin E

Tocopherol is a fat-soluble organic substance from the class of vitamins. The term "tocopherol" is of Greek origin, meaning "to bring life." It is a combination of four esters - tocopherols and four tocotrienols. This compound includes 7 vitamins, which differ from each other by the activity of the biological effect on animal cells. Among them, the most active form is alpha-tocopherol.

Vitamin E is a stable compound that maintains its integrity at high temperatures of food processing, dehydration, and preservation with salt. At the same time, it has a high sensitivity to ultraviolet radiation, so products containing this substance should be stored in a dark container made of thick glass or in a dark place.

Discovery history

Vitamin E was discovered in 1922 by Herbert Evans and Katherine Scott Bishop. The experiments they conducted showed that rats fed exclusively on animal products lost their ability to reproduce after a while. Restoration of the reproductive system occurred after the introduction of lettuce leaves and vegetable oil into the diet. From this, scientists concluded that a certain “X” factor contained in plant foods is a very important component of food.

Biological role

Vitamin E is a unique protective element against oxidative damage. It occupies a certain position in the cell membrane, thereby preventing the contact of oxygen with unsaturated fatty acids, and forms hydrophobic complexes that protect cell membranes from destruction. In addition, it has strong antioxidant properties due to the presence of free radicals in its composition.

daily requirement

Since Vitamin E is a vital compound, there is a certain set daily requirement, which is determined based on the person's gender, age, and overall health. The daily dose of vitamin E is as follows:

• women: 20-30mg;
• men: 25-35mg;
• infants under 6 months: 1 mg to 3 mg;
• children from 6 months to 3 years: 5-8 mg;
• for children aged 3 to 12 years: 8-10 mg;
• children 12 to 18 years old: 10-17 mg.

Vitamin E is found in large quantities in foods of plant origin. The content of vitamin in products depends, first of all, on the climate in which a particular plant is grown. The largest amount of tocopherol is found in wheat germ oil (400 mg) and nuts. Approximate content of tocopherol in some foods:

Products
Wheat germ oil
Soybean oil
cottonseed oil
Margarine
Walnuts

What is absorbed

Vitamins of group E belong to the group of fat-soluble substances. This means that tocopherol molecules can be incorporated into the membrane of animal cells only in combination with lipids of animal or plant origin. For normal absorption with products containing tocopherol, it is necessary to eat fatty foods. Vegetable fats reduce the need for the concentration of synthetic analogues, active additives for supplementation with tocopherol deficiency and fat-soluble antioxidants.

Symptoms of deficiency and lack of vitamin E in the body

The first sign of vitamin deficiency and insufficiency is muscle weakness, dizziness, and drowsiness. Children who suffer from tocopherol deficiency from infancy lag behind in physical and mental development. In addition, in children under one year of age, a lack of tocopherol can cause rickets, dermatitis, psoriasis, and muscle tissue dystrophy. Premature babies suffer from retinopathy.

With insufficient use of this substance, hemolysis of erythrocytes (destruction of red blood cells) occurs, and stable hemolytic anemia develops. Hypovitaminosis of tocopherol contributes to the destruction of the fibers of the peripheral nervous system, which leads to impaired motor function and a decrease in pain sensitivity of the skin. Lack of use in women can cause menstrual irregularities, increasing the risk of miscarriage in the early stages.

Vitamin E helps the absorption of retinol by the intestines and, in case of its deficiency, leads to a deficiency (hypovitaminosis) of vitamin A, which is manifested by dry skin, decreased visual acuity, hair loss, and a decrease in the resistance of the immune system. Lack of absorption of fats can also lead to hypovitaminosis of vitamins A and E. In old age, daily hypovitaminosis of tocopherol provokes the development and accelerates the aging of the body. The lack of tocopherol is due to the progression of atherosclerosis.

What is vitamin E good for

During clinical studies and experiments, it turned out that Vitamin E plays an important role in the functioning of the human body. Main useful properties:

• is an active antioxidant;
• universal protector of cell membranes from oxidative damage;
• improves cell nutrition;
• strengthens the walls of blood vessels;
• contributes to the preservation of sexual functions;
• improves the condition of hair and skin, nails;
• slows down the spread of cancer;
• doctors prescribe for the treatment of diabetes;
• promotes the absorption of retinol and other fat-soluble vitamins;
• reduces blood pressure in heart disease.

For women

Vitamin E for women is of particular importance. It reduces the rate of development of pigmentation on the skin, allows the female body to maintain youth. Vitamin E capsules are prescribed in the treatment of infertility and during menopause. With severe stress, decreased immunity, ovarian dysfunction, Vitamin E helps restore the normal menstrual cycle. Many cosmetic companies add derivatives of this element to their creams to better nourish and moisturize dry skin.

During pregnancy

Women during pregnancy should not take Vitamin E without a doctor's prescription. Vitamin E in oil can provoke placental abruption in the second trimester and umbilical cord thrombosis in the later stages. There are cases when the use of large doses caused severe bleeding in girls. Doctors attribute this effect to the presence of a specific protein in women during pregnancy.

For newborns

Vitamin E for children is used for the normal development of the muscular and skeletal systems, the ligamentous apparatus. The connection contributes to mental development, the preservation of reflexes. In newborns with insufficiently developed body functions, the vitamin accelerates tissue differentiation, promotes rapid fat gain, and promotes the maturation of the respiratory system, especially lung tissues.

For men

With a deficiency of tocopherol, toxins accumulate in the cells, which have a negative effect on the quality of the seed material (spermatozoa). The shortage is due to the development of secondary male infertility, early impotence. With Vitamin E deficiency in the diet, toxic substances and dead cells reduce the absorption of other trace elements in the intestines.

Vitamin E preparations

Name	Brief description of the drug	Cost in a pharmacy, rubles
	capsules in a jelly shell, contains retinol and tocopherol in equal proportions. Inside 1-2 r / day before meals	120 (for 30 capsules)
	oral capsules containing dissolved vitamin E	from 132 (for 30 capsules of 100 mg)
	oval-shaped multivitamin tablets or yellow capsules, prescribed for the prevention of varicose veins	460 (for 30 tablets)
Doppelgerz Active Vitamin E Forte	solution, used for the prevention of cardiovascular diseases, administered orally 1 capsule / day before meals	238 (for 30 capsules)

Indications for the use of vitamin E

Vitamin E is used for hypovitaminosis, rehabilitation therapy after diseases, asthenic syndrome, neurasthenia, degenerative changes in joint tissues, inflammatory diseases of the ligaments and muscles, malabsorption of retinol. Tocopherol is indicated for the appointment of premature newborns with low body weight, with protein diets to restore muscle mass. Such pharmacological agents are prescribed for disorders of calcium and phosphorus metabolism, in addition, they contribute to the absorption of magnesium.

Instructions for use of vitamin E

In case of insufficient consumption with food or with a small amount of plant foods, preparations containing natural tocopherol or a vitamin synthesized artificially are prescribed. How to take vitamin E, the attending physician will tell you in detail. The use of synthetic medicines without a doctor's prescription can provoke symptoms of hypervitaminosis. When taking drugs, you must follow the dosage.

Vitamin oil

Among the natural products containing Vitamin E, oils are distinguished. They are added to the general diet, as salad dressings, cereal additives or other dishes. It is not recommended to heat-treat oils enriched with vitamins (bake or fry) - this leads to the destruction of bonds between molecules and a decrease in the beneficial properties of the product. Oils increase the need for carbohydrates and proteins.

In capsules

Vitamin E capsules are widely used to treat not only beriberi, but also when there is a shortage of other fat-soluble drugs. Pharmacological preparations made in the form of capsules, as a rule, contain several groups of fat-soluble vitamins at a time for intensive support of the body during exacerbations of chronic diseases and beriberi.

In drops

Medicines in drops are used to treat beriberi in children. Drops containing tocopherol contain a smaller amount of the active ingredient, which helps to avoid an overdose of the vitamin. For adults, doctors prescribe drops when the insufficient content is not acute and the drug is taken prophylactically.

Intramuscular

The use of injections for the administration of preparations containing tocopherol is carried out, as a rule, only with inpatient treatment. This is due to the increased concentration of the vitamin in medicines that are used for acute vitamin deficiency, for example, in newborns or premature babies, vitamin deficiency due to severe depletion. It is not recommended for self-administration due to the high risk of soft tissue infection during injection.

Vitamin E Contraindications

Tocopherol is a strong compound and can have a negative effect on the body. Tocopherol has some contraindications for use:

• thyroid disease (hypothyroidism);
• type 2 diabetes mellitus;
• chronic liver diseases;
• deficit;
• atherosclerosis, presence.

In addition, individual intolerance to tocopherol and allergic reactions of the primary and secondary type may be a contraindication for use. Allergy can occur both after the first application, and some time after the substance enters the body. It can be expressed by anaphylactic shock, rash, itching, chronic conjunctivitis. Caution should be taken by people suffering from alcohol and drug addiction.

Side effects of vitamin E

Among the side effects of long-term use of tocopherol, when an excess of the vitamin accumulates in the body, there are two types: those that are directly related to the intake of the vitamin and those that are caused by additional compounds contained in preparations that include tocopherol (retinol, vegetable oil, molecules gland).

With hypervitaminosis of tocopherol: itching, rash, dizziness, weakness. The side effects of the second group include: nausea, vomiting, bleeding gums, impaired reproductive function (fertility) in women, jaundice of non-viral etiology.

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Attention! The information provided in the article is for informational purposes only. The materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give recommendations for treatment, based on the individual characteristics of a particular patient.

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Vitamin e: what is useful and how to take

Vitamin E (tocopherol) is a powerful antioxidant that can effectively eliminate free radicals and prevent the development of various abnormalities in the functioning of the whole organism. What is useful in capsules? How to take it correctly? Let's talk about it in the article.

Vitamin E properties

To solve many health problems, vitamin E capsules are prescribed. The price of the drug depends on the manufacturer and is in a fairly wide range. If the drug is made in Russia, its cost ranges from 20 to 40 rubles. per pack (10 pieces). The price of foreign analogues is 200-500 rubles. per pack (30 pieces). Tocopherol is resistant to acids, high temperatures, alkalis. But ultraviolet rays and oxygen have a detrimental effect on it. That is why tocopherol is released in reddish or yellow capsules, in dark glass packaging, it is recommended to store the drug in a dark, cool place. How much vitamin E is in a capsule? As a rule, one capsule contains 100 IU (international units) of tocopherol, which is equal to 0.67 mg of vitamin E. Also, depending on the manufacturer, one capsule may contain 200 or 400 mg. In addition, the capsule contains gelatin, sunflower oil, methylparaben, 75% glycerol, dye, distilled water. This vitamin is not excreted from the human body either with urine or feces. However, with prolonged exposure to the sun, it disappears from the tissues very quickly. That is why you should not get too carried away with tanning.

Why is vitamin E useful?

Tocopherol is the main active component of the vitamin, which removes toxins and various chemicals from the body, prevents the formation of carcinogens. Vitamin E effectively neutralizes the action and prevents their harmful effects on the body. Under the influence of tocopherol, oxidative processes occur, oxygen is transported to the tissues faster, which significantly improves. Thanks to vitamin E, red blood cells are also protected from the effects of toxins. Tocopherol effectively strengthens the walls of blood vessels and has a powerful anticoagulant effect, which prevents the development of blood clots and improves blood circulation.

how to take it correctly?

Take vitamin E capsules with meals without chewing. You can not take tocopherol together with vitamin complexes that contain it. Because it can lead to an overdose. With caution take tocopherol with vitamin K and anticoagulants. With this combination, the period of blood clotting increases, which can be dangerous. It should be borne in mind that vitamin E is able to enhance the effect of hormonal drugs several times. You should also know that tocopherol goes well with the trace element selenium and vitamin C. Therefore, the effect will be much stronger with the complex use of the above substances.

Dosage

The daily need for tocopherol depends on many factors: body weight, age, physiological characteristics of the body, the presence of any concomitant ailments. Therefore, if you decide to take vitamin E capsules, the dosage should be determined only by your doctor. It is impossible to self-medicate, as contraindications to the use of this remedy are possible.

For prevention, adults are usually prescribed 100-200 mg or 200-400 IU per day. The duration of taking the drug depends on the patient's condition and is usually 1-2 months. For the treatment of certain ailments, 400-600 IU of vitamin E are prescribed per day. For example, to normalize the menstrual cycle in women, tocopherol is taken at 200 or 300 mg per day. For men, for a normal level of spermatogenesis, it is recommended to take 300 mg (600 IU) of vitamin E per day for a month. During pregnancy, with the threat of miscarriage, take tocopherol 1 or 2 times a day, 100 mg for 1-2 weeks. In cardiovascular and eye diseases, treatment is supplemented with vitamin E in the amount of 100-200 mg 1 or 2 times within 24 hours. Treatment lasts 1-3 weeks. With increased emotional and physical stress and after prolonged stress, the maximum doses of the drug are prescribed. The maximum allowable dose of the drug per day is 1000 mg.

Application for children

How to give vitamin E capsules to children? In this case, the dose depends on the age of the child:

• babies up to a year are recommended 5-10 IU of tocopherol per day;
• for preschoolers, the dose is 20-40 IU of vitamin E per day;
• for schoolchildren - 50-100 IU of the drug per day.

Diseases caused by vitamin E deficiency in the body

• Intermittent claudication. In this condition, doctors often prescribe vitamin E. As a rule, elderly men suffer from this disease, it manifests itself as pain in the legs and cramps when walking. To combat such an ailment, 300 or 400 mg of tocopherol per day are prescribed.
• Leg cramps. Today this is a fairly common occurrence. Basically, it occurs in women over the age of fifty and is directly related to the work of the gonads. Taking 300 or 400 mg of vitamin E daily can minimize the occurrence of seizures. It is sometimes impossible to get rid of them completely, just by taking tocopherol, since they can be caused by other reasons.
• Menopause. During this period, women can experience all sorts of complications, regular use of vitamin E will help to cope with them. Tocopherol effectively reduces pain, fights blood rushes to the head, and relieves hysterical conditions. It is recommended to take 300 to 600 mg of tocopherol daily.
• Infertility. Vitamin E deficiency in the body has a direct impact on reproductive function. Therefore, if there are no obvious causes of infertility, gynecologists prescribe vitamin E capsules to women. How to take and in what doses, the doctor decides in each case.
• Anemia. The lack of tocopherol in the body contributes to the deformation or even partial destruction of red blood cells, as a result of which anemia may develop. To prevent this condition, vitamin E capsules are recommended. How to take the drug in this case, the doctor will also tell, based on the severity of the patient's condition.

Vitamin E for skin care

Tocopherol is widely used in cosmetology. This is explained by the powerful antioxidant and regenerating capabilities of vitamin E. Nutrition, healing and moisturizing the skin, saturating cells with oxygen, preserving youth and beauty - all this can be achieved if you take vitamin E capsules. Tocopherol can also be used externally for the face, making masks based on it

Facial mask recipes

Curd mask. You will need 20 g of olive oil, 50 g of fresh cottage cheese, a vitamin E capsule. Mix all the ingredients, grind thoroughly until a creamy thick mass is obtained. Apply the mask on the skin in a thin layer, paying special attention to the area around the eyes and near the lips. After 20 minutes, wash off the remnants of the mask with warm water.

You can eliminate scars and acne without the use of expensive creams and scrubs. Vitamin E will cope with this problem perfectly. To do this, the capsule of the drug must be pierced and vitamin oil applied to problem areas of the skin, it is recommended to carry out this procedure at night, no more than 2 times in 10 days. With more frequent use, the oil can clog pores.

Side effects and overdose

Sometimes there are unwanted reactions to vitamin E capsules. Reviews of those who took it indicate the possible occurrence of allergies, pain in the stomach, diarrhea. With an overdose of this drug, apathy, lethargy, increased blood pressure, and stomach pain are observed. Transient renal dysfunction may occur.

Remember, the use of any drug, including vitamin E, must always be agreed with the doctor. Only an experienced specialist will be able to correctly determine the dosage and course of treatment. Be healthy!